Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Baked Potato Flesh	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	32% 930kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	705% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	495% 644g	130g per day for Men 19-50 years
Sugars	23.4% 17g	394% 286g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	139% 53g	38g per day for Men 19-50 years
Protein	35% 19.6g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 128mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	5% 50mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	436% 3.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.8% 3.5mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	231% 970mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	773% 17.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	396% 2770mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Snacks, granola bars, hard, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Potato Flesh versus 1 kg of Snacks, granola bars, hard, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Snacks, granola bars, hard, plain:

• 1 kilogram of Baked Potato Flesh has 3.5 times more Vitamin B6 and 14.2 times more Vitamin C than Snacks, granola bars, hard, plain.
• While 1 kg of Snacks, granola bars, hard, plain contains 2.5 times more Vitamin B1, 5.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2.6 times more Vitamin B9, 52.3 times more Vitamin E and 48.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bars, hard, plain provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Snacks, granola bars, hard, plain have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Snacks, granola bars, hard, plain:

• 1 kilogram of Baked Potato Flesh has 19.3 times more Water than Snacks, granola bars, hard, plain.
• While 1 kg of Snacks, granola bars, hard, plain contains 12.2 times more Calcium, 1.8 times more Copper, 8.4 times more Iron, 3.9 times more Magnesium, 11 times more Manganese, 5.5 times more Phosphorus, 54 times more Selenium, 58.8 times more Sodium and 7 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, granola bars, hard, plain contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, granola bars, hard, plain contains 5.1 times more Energy, 198 times more Fat, 91.2 times more Saturated Fat, 6 times more Omega 3, 374.7 times more Omega 6, 3 times more Carbohydrate, 16.8 times more Sugars, 3.5 times more Fiber and 5.2 times more Protein than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6